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  • The Rules Change

    The rules change as we age . When we are young (20’s and 30’s) a few intense strength training sessions, a little cardio and good nutrition can lead to fat loss and a pretty lean physique. Above 40, this doesn’t have the same effect. This is why exercise (movement) frequency becomes extremely important. And as the decades pass it becomes even more crucial. That’s because motion is lotion. I have observed this with clients, parents and grandparents. My grandma lived in a two-story house with all the bedrooms upstairs. She climbed those stairs into her early 90’s. I’ll never forget a conversation with her when she told me, “The days I ....

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  • 10 FITNESS MYTHS DEBUNKED

    10 FITNESS MYTHS DEBUNKED

    10 FITNESS MYTHS DEBUNKED Whether you’re already on a fitness journey or just starting out, there’s no doubt you’ve run into a surplus of information. From the newest fad diets to new ways to work out, the fitness world is never lacking in crazes. Unfortunately, when these crazes sweep the internet and social media, some trends seem to stick (even if they’re false information). Read on to find out the top 10 fitness myths and why they are not actually factual. 1. WOMEN WILL BULK UP IF THEY LIFT WEIGHTS. This couldn’t be further from the truth. The reason that men can “bulk up” more than women is because they have a ....

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  • ENEMY TERRITORY

    Consumption of food is easier than ever these days. Every intersection is crammed with corporate restaurant chains and their menus designed to stimulate your hunger and appetite, so you consume more. There’s the trusty drive thrus, curbside pick up and home delivery. Just a few minutes of typing your order into an app or making a phone call and you’ll be overcharged for large quantities of average, soggy food. No standing or movement required. It’s no wonder that the amount of food eaten outside the home is at an all time high (and our expanding waistlines). If you are serious about your health goals or weight loss/management strategies, then you must know ....

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  • HOW TO LOSE WEIGHT

    The Hierarchy of Weight (fat) Loss #1 Create a caloric deficit We want our body to cannibalize its own tissue (fat) for fuel because there is a fuel shortage in our diet (carbs and fats). #2 Preserve Muscle Provide enough protein so the body makes up for the caloric deficit by using stored fat as energy not muscle. We DO NOT want the body to cannibalize muscle. #3 Send an “anabolic” signal to the body through exercise This means weight/strength training, intense enough to tell the body that muscle is important and needs to be maintained. #4 Enhance the metabolic effect We use inefficient exercise that maintains muscle, conditions the body and burns ....

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  • FITNESS SPRINTS

    When it comes to strength, fat loss and other fitness goals, you can make it fast or you can make it last. I think both are important. Making it fast involves short programs or sprints that get you firmly out of your comfort zone. Here are a few reasons why I think they are important: Visible results, improvements and progress satisfies our need for instant gratification. Seeing and feeling changes is a strong motivator. You can see the “finish line” in these types of programs, which makes it easier to stay focused. You don’t need to think. Just FOLLOW the plan as it’s written. Short-term programs provide us a “fresh start” aka “kick ....

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  • BE DECISIVE

    Taking decisive action is always exhilarating. Whereas procrastinating can be debilitating. I love when I use all my big words in the first two sentences. I know I’m not alone when I say I’m much more creative, productive and successful when I stop dwelling on things, putting off uncomfortable decisions, and just take action. “Just do it and be done “ is always a good feeling. And I’m sure you’ll agree, procrastination never leads to happiness. Unless you enjoy berating yourself with a wonderful onslaught of explicit words. Then by all means, procrastinate(I’ve called myself some pretty harsh things). Better is better and we ....

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  • VISUALIZE

    “A person’s level of success can never rise above the one visualized internally.” This was quoted at a business mastermind meeting I attended a couple of weeks back. It’s been on my mind since. If we’re stuck on a number on the scale, our bodies seem to like that. Have you ever noticed that every time the number on the scale dips below the level you thought you were capable of, it magically jumps a few pounds above that? We may chalk it up as our body seems to dislike change, but it has nothing to do with our bodies. It has everything to do with our brains … and more specifically, our beliefs. Every level of success in life is ....

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  • MISTAKES IN MARCH

    It’s now March and I want you to make a goal of making a few mistakes this month during your quest to improve. I want you to make mistakes because if you are it means you are showing up. Reinforcing the habit of showing up is really important. I guarantee you’ll have mostly wins when you show up. The wins and mistakes are both valuable. The wins will keep you motivated to take action. The mistakes will provide learning lessons. You get to ask yourself, “What could I have done differently?” Mistakes make us better. Better is better…and that’s okay. Keep moving, Coach Dom ....

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  • CONSIDER THIS WHEN HIRING A TRAINER

    Over the weekend a friend of mine asked me about hiring a personal trainer (she lives a few hours away from me) My friend has put everyone else first for the last decade and has finally carved out some time for her fitness and health. After a brief discussion about details like rates, contracts, trial membership/sessions and billing, we talked about what I consider the most important details when joining a fitness & nutrition coaching facility or personal trainer. Here’s what we discussed: Distance/Convenience/Time Number one has nothing to do with programs, knowledge or personality. If you are looking for a physical location for your fitness training it needs to be ....

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  • PRIME IMPORTANCE

    The word protein is of Greek origin, from the word proteios, which means “of prime importance.” That’s why it’s one of our 6 Pillars of Nutrition here at Breakthrough Fitness. Protein, like fruits and vegetables, should be eaten at every meal. Take a look at your plate before you eat – if there isn’t protein, it isn’t a meal. If fruits and vegetables are taking up one-half to three-quarters of your plate, protein should take up one-quarter to one-half of it. We need protein for a variety of reasons. If we look at it through the lens of fat loss and improving body composition, optimizing our protein intake is important for: Muscle retention ....

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At Breakthrough Fitness, we help busy people across Oviedo become STRONGER. HEALTHIER.

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